Might be a dumb question, but how do you deload properly? I always seem to feel like **** the first week after my deload. I have worked out HARD this last month...benching heavy HCT-12 twice a week. I went from 235x6 to a solid 265x4 and I need a break. However, I know if I just go through the motions and do 135 for a set or two next week, that 265 will feel very heavy the following week. What do you guys like to do to deload so it has a positive effect rather than a negative?
I stay away from barbells and stick with stuff like lat pulls, face pulls, leg curls, abs etc.
Some people still S/B/DL but only up to something easy like 60%.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
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I take my previous record for every excercise and that will be my 8th week. I count back to week 1 taking away 5 pounds every week. so if my bench record was say 150 it would be 115 for 12 reps. Once i get up to my PR i will prob be doing 8 reps, then i keep going until i can no longer do 8 reps.
You need to get enough work in to make it productive, but hold back so that by the time you are ready to go after it you are chomping at the bit.
For a deload, I will go very light on the BP and SQ and probably won't do any pulls at all. If I'm feeling really beat up or unmotivated, I might not do any barbell lifts at all during that week. If things feel that heavy after a deload week, you either didn't deload enough or your head isn't back into your training yet. Sometimes taking a couple of extra warm-up sets at a moderate weight gets my body ready for my heavy sets if I'm feeling a little sluggish.
On a related note (sorry to threadjack), is it practical to "deload" with one or two exercises and keep going strong with everything else? Because some of my lifts seem to be stalling out while others keep progressing. Or should it just be all or nothing? Or does it depend on the routine you are using? Thanks.
Also, are deloads primarily to rest your muscles or rest your CNS?
Last edited by fixationdarknes; 07-05-2010 at 04:20 AM.
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Hm... alright that makes sense. So at what point would I be able to tell that I need to deload? I have been feeling pretty tired lately and am wanting to maybe move to lifting 2 days a week rather than 3, but I don't know if that's just me not getting enough rest or maybe just lacking motivation or something.
I still think if he's doing HCT-12, he should deload like it says in the routine. At least for the first few cycles to see how it works for him.
I tease some of the guys in the journal section that deload sessions are boring to read. But really I'm proud of them for doing all the little things to keep progressing.
A deload can be a week off, or a reduction in over-all volume, or a reduction in intensity, or a combination of those. Just give your mind and body a break.